Contents
- Hoʻomaʻamaʻa ikaika me kahi helu liʻiliʻi o nā hana hou
- 1. ʻO ke kino hana kino hoʻoikaika kino kiʻekiʻe
- 2. ʻO ke kino kino luna maikaʻi loa no nā mea kaua i kuhi ʻia, nā poʻohiwi a me ke kua i luna
- 3. Ikaika, Lean, Lāʻau Kiʻi, Kaha a me ka Paʻa Hana
- 4. Hoʻomaʻamaʻa ikaika no nā mea kaua a me nā poʻohiwi
- 5. Ka hana kino o luna no ka ikaika me nā Reps e iho ana
- 6. Ka ikaika o ke kino i luna e holo nei - Hoʻomaʻamaʻa ʻana i ke Kaumaha no ke Kino o luna
- 7. ʻO ke kino ikaika ma luna o ke kino - Guaranteed Muscle Burnout
- 8. Na Lako Kino o luna, na poohiwi, ka hana i luna i luna
- 9. Ka Hana Superset Kino Kiʻekiʻena no nā mea kaua, nā poʻohiwi a me ke kua i luna
- Hoʻomaʻamaʻa ikaika no ke kino kiʻekiʻe i ka manawa
ʻAʻole pono nā mākala ikaika o ke kino kiʻekiʻe e hoʻomaikaʻi i ka maikaʻi o ke kino mai ka nānā ʻana o ka mea hoʻonani, akā no ka hana qualitative o nā hana he nui me ka ʻōpū, ka ʻūhā a me nā ʻūhā. Hāʻawi mākou iā ʻoe i kā mākou hōʻiliʻili hou: 15 hoʻomaʻamaʻa ikaika me nā dumbbells no nā lima, nā poʻohiwi, kua a me ka umauma mai Fitness Blender e hoʻoikaika a kani i nā mākala.
Mai nā ʻano like ʻole o ka hoʻoikaika kino Blender mākou i koho ai i nā mea wale nō e hoʻokomo i ka hoʻomaʻamaʻa ikaika me nā dumbbells e hoʻomōhala i nā mākala o ke kino kiʻekiʻe (nā lima, nā poʻohiwi, ka umauma, kua). No kekahi mau polokalamu pono ʻoe i kahi pā. He 20-50 mau minuke ka lōʻihi o ka papahana, ʻo ka hapa nui o lākou e hoʻopili pū i kahi hoʻomehana a me nā kiko.
E hoʻomaʻamaʻa ka ikaika no ke kino o luna i kumu ʻokoʻa kaukaʻi ʻia i ka helu o nā hana hou a me ke kaupaona o nā dumbbells āu e koho ai:
- 5-8 reps i ke ala e kūpono no ka poʻe e hana ana i ka ulu ʻana o ka nui o nā mākala;
- 12-14 repetitions i ke ala o ke koho no nā mea e hana ana e hoʻonui i ka mana;
- 16-20 repetitions i ke ala o ke koho no nā mea e hana ana i ka hoʻomanawanui a me nā leo o nā mākala.
No laila, ʻo ka haʻahaʻa o nā hana hou, ka bonlichi ke kaupaona pono ʻoe e hoʻohana. Koho i kahi kaupaona dumbbell i hana ʻia ai ka hana hou hope loa o ke ala i ke kiʻekiʻe ʻoi loa o ka mākala. No ka mea biceps, triceps a me nā poʻohiwi pono e hoʻemi ke kaumaha o nā dumbbells. No nā hui mākala ʻoi aku ka nui, e laʻa umauma a me hopehiki ke lawe hou i ke kaumaha.
Hā'awi mākou Nā papa hana 2 pūʻulu mai FitnessBlender no ke kino kiʻekiʻe:
- me kahi helu liʻiliʻi o nā hana hou ma ka helu (Hana ʻia kēlā me kēia hoʻoikaika kino no 8-10 repetitions i ke ala)
- me ka helu nui o nā hana hou i ka manawa (hana ʻia kēlā me kēia hoʻoikaika kino no 45 kekona)
Hoʻomaʻamaʻa o ka hui mua e hana ʻoi aku ka maikaʻi no ka poʻe i loaʻa i ke alo o nā dumbbells kaumaha a makemake e hana i ka nui o nā mākala. Kūpono ka hoʻomaʻamaʻa ʻana o ka pūʻulu ʻelua no ka poʻe makemake wale e hana i ka leo o ka mākala i kou kino luna.
FitnessBlender: ʻekolu mau mākaukau i hana ʻia no ka pohō kaumaha
Hoʻomaʻamaʻa ikaika me kahi helu liʻiliʻi o nā hana hou
1. ʻO ke kino hana kino hoʻoikaika kino kiʻekiʻe
- Duration: 21 min
- Ka paʻakikī: 3
- Kalepona: 120-280 kcal
- Nā pono hana: dumbbell, bench
- Me ka ʻole o ka hoʻomehana a me ke anuanu
I loko o kēia papahana, ua hoʻomākaukau ʻo Daniʻela no ʻoe i nā ʻano hana like ʻole he 12. Māhele ʻia nā hana i nā hui 3, nā hana 4 i kēlā me kēia hui. Hana ʻia kēlā me kēia hoʻoikaika ʻana no 10 mau hana hou i hoʻokahi ala. Ma waena o nā pūʻulu hoʻoikaika kino i kahi hoʻomaha iki.
Nā Mahi: Kaomi o ka pahu, Pīkī i luna o ka lālani, Hoʻolaha Kaomi umauma, Lalani Incline; ʻO Press Press, Dumbbell Pullover, Hoʻokiʻiliʻi Kiʻi Laulā, ʻaoʻao Dumbbell Pullover; Overhead Tricep Extension, Hammer Curl, Tricep Kickback, Bicep Curl.
2. ʻO ke kino kino luna maikaʻi loa no nā mea kaua i kuhi ʻia, nā poʻohiwi a me ke kua i luna
- Duration: 25 mau minuke
- Ka paʻakikī: 3
- Calories: 125-225 Kalepona
- Nā pono hana: dumbbells
- Me ka hoʻomehana a me ke kaʻe
Kēia hana hoʻoikaika kino no ka luna kino nā 3 puni 2 hoʻomaʻamaʻa kēlā me kēia puni. Hoʻomaopopo hou ʻia kēlā me kēia puni i nā seti 2 + liʻiliʻi Burnout. Hana i nā hana ma 10 repetitions. Hoʻohana ʻo Kelly i nā dumbbells mai 2kg a i 8kg.
Nā Mahi: ʻO Hammer Curl, Bentover Tricep Extension, Chest Fly, Reverse Fly, Overhead Press, Dumbbell Pulllover.
E nānā i kēia wikiō ma YouTube
3. Ikaika, Lean, Lāʻau Kiʻi, Kaha a me ka Paʻa Hana
- Duration: 30 mau minuke
- Ka paʻakikī: 3
- Kalepona: kcal 155-279
- Nā pono hana: dumbbells
- Me ka hoʻomehana a me ke kaʻe
ʻO kēia hana superset no nā lima, nā poʻohiwi, ka umauma a me ke kua i loko o nā hana 6 i māhele ʻia i 3 puni. Hoʻomaopopo hou ʻia kēlā me kēia puni i nā 3 set, hana ʻia ka hoʻoikaika i 8 mau hana hou.
hoʻokō ': Pani Pihi Pepa, Bentover Row, Pani, ʻAoʻao / Vental Raise (alt), Pullovers, Overhand Curl, Overhead Overhand Tricep Extension.
E nānā i kēia wikiō ma YouTube
4. Hoʻomaʻamaʻa ikaika no nā mea kaua a me nā poʻohiwi
- Duration: 35 mau minuke
- Ka paʻakikī: 3
- Kalepona: kcal 140-385
- Nā pono hana: dumbbells
- Me ka ʻole o ka hoʻomehana a me ke anuanu
I kēia hoʻomaʻamaʻa ikaika no nā lima a me nā poʻohiwi i kuke i 4 mau hanana 2 hoʻoikaika i kēlā me kēia puni. Hoʻomaopopo hou ʻia kēlā me kēia puni i nā seti 3, hana ʻia no 10 mau hana hou.
Nā Mahi: Ma luna o ke poʻo o ke poʻo, Curl, Raal Kiʻi, Overhead Tricep Extension-Arnold Press, Hammer Curl, Ventral Raise, Skull Crusher.
E nānā i kēia wikiō ma YouTube
5. Ka hana kino o luna no ka ikaika me nā Reps e iho ana
- Duration: 38 mau minuke
- Ka paʻakikī: 4
- Kalepona: kcal 214-399
- Nā pono hana: dumbbells
- Me ka hoʻomehana a me ke kaʻe
I kēia hoʻolālā no kēlā me kēia hoʻolālā e hana ʻoe i 3 set: 10 reps, a laila 8 reps a laila 6 reps. Me ka hoʻemi helu o nā reps e hoʻonui ʻoe i ke kaupaona o dumbbells. E kōkua kēia ala iā ʻoe e hoʻomohala i ka hoʻomanawanui a hana ma ke kūkulu ʻana i nā mākala a me ka ikaika. E ʻike ʻoe i kahi helu liʻiliʻi o nā hana hou o kēlā me kēia hoʻoikaika ʻana, nā dumbbells kaumaha, hiki iā ʻoe ke lawe hou aʻe.
Nā Mahi: ʻO Bicep Curl, Bentover Tricep Extension, Reverse Fly, Chest Press, Overhead Press, Pullover, Hoʻokiʻi ʻaoʻao, Hoʻokiʻekiʻe Ventral.
E nānā i kēia wikiō ma YouTube
6. Ka ikaika o ke kino i luna e holo nei - Hoʻomaʻamaʻa ʻana i ke Kaumaha no ke Kino o luna
- Duration: 38 mau minuke
- Ka paʻakikī: 3
- Kalepona: kcal 245-588
- Nā pono hana: dumbbell, bench
- Me ka hoʻomehana a me ke kaʻe
Holo kēia polokalamu i ke kumu maʻa: 6 hoʻoikaika, 3 puni 2 a hoʻomaʻamaʻa i kēlā me kēia puni. Hoʻomaopopo hou ʻia kēlā me kēia puni i nā seti 3 o nā hana i 10 mau hana hou.
hoʻokō ': Kaomi umauma umauma ʻē aʻe, lālani ʻē aʻe, Pani, Pahu ʻūhā ʻēwau ʻē aʻe, Pulsever Dumbbell ʻē aʻe, ʻ Extlelo Hoʻohou Tricep Hoʻohālikelike Bicep Curl.
E nānā i kēia wikiō ma YouTube
7. ʻO ke kino ikaika ma luna o ke kino - Guaranteed Muscle Burnout
- Duration: 40 mau minuke
- Ka paʻakikī: 4
- Kalepona: kcal 200-640
- Nā pono hana: dumbbell, bench
- Me ka hoʻomehana a me ke kaʻe
I loko o kēia hoʻolālā 40 mau minuke i hana ai ʻo Daniʻela i 6 mau hana kahiko, i mahele ʻia i 3 puni. Hana ʻia ka hoʻoikaika he 10 reps, hana hou ʻia kēlā me kēia puni i nā 3 set. I ka hopena e loaʻa ʻoe Burnout a o 6 hoʻoikaika kino.
Nā Mahi: Lele umauma, Bentover Reverse Fly, ʻAoʻao lateral, Pullover, Tricep Extension, Bicep Curl ʻO Roundout Round: Push Up, Laulā Bentover Row, Poʻohiwi Paʻi, Pullover, Tricep Dip, Hammer Curl.
E nānā i kēia wikiō ma YouTube
8. Na Lako Kino o luna, na poohiwi, ka hana i luna i luna
- Duration: 40 mau minuke
- Ka paʻakikī: 4
- Kalepona: kcal 198-435
- Nā pono hana: dumbbells
- Me ka hoʻomehana a me ke kaʻe
ʻO kēia hoʻomaʻamaʻa ikaika no ke kino o luna he ʻokoʻa loa. Loaʻa iā ia he 18 mau ʻano haʻuki ʻokoʻa, i mahele ʻia i nā puni he 3. Hana ʻia kēlā me kēia hana i nā kau hoʻokahi o 10 mau hana hou. Ma waena o nā pōʻai e loaʻa ai kahi hoʻomaha iki. Hoʻohana ʻo Kelly i nā dumbbells mai 2kg a i 8kg.
Nā Mahi: Lele umauma, kūlou i luna o kahi lele, kahi ea kū i luna, Dumbbell Pullover Palms In, Kneeling Tricep Kick Back, Hammer Curl; Pākuʻi umauma, Dumbbell Row Wide L&R, Press poʻohiwi, Dumbbell Pullover Palms Up, Overhead Tricep Extension, Bicep Curl; Pani ʻO Chest Press, Dumbbell Row, Pani, Kākau Kiʻi ʻAilima Lalo, Pullover ʻaoʻao, Tricep Dip, Overhand Curl.
E nānā i kēia wikiō ma YouTube
9. Ka Hana Superset Kino Kiʻekiʻena no nā mea kaua, nā poʻohiwi a me ke kua i luna
- Duration: 50 mau minuke
- Ka paʻakikī: 3
- Kalepona: kcal 275-536
- Nā pono hana: dumbbells
- Me ka hoʻomehana a me ke kaʻe
I kēia hoʻolālā no 50 mau minuke ua hoʻomākaukau ʻo Kelly no ʻoe i nā hana 14. Hoʻokaʻawale ʻia nā hoʻoikaika kino i loko o 7 mau puni, ʻōlelo hou ʻia nā puni i nā 2 set. Hana i kēlā me kēia hoʻolālā no 8 reps. Lōʻihi ka hoʻomaʻamaʻa, no laila hiki iā ʻoe ke hoʻomaha iki ma waena o nā pōʻai.
Nā Mahi: Lele umauma, lele hoʻi, Bicep Curls, Bent Over Tricep Extension, Sideal Raise, Bent Over Rear Raise, Ventral Raise, Huki Over Plus a Narrow Press, Row Plus Rotation and Extension Roundabout Push Up, lateral Raise and Cross, Bent Over Shrug, ʻO Rotl Curl, Kāpena Crusher.
E nānā i kēia wikiō ma YouTube
Hoʻomaʻamaʻa ikaika no ke kino kiʻekiʻe i ka manawa
1. ʻOihana hoʻoikaika kino ma luna no nā mea kaua a me nā poʻohiwi
- Duration: 28 mau minuke
- Ka paʻakikī: 3
- Kalepona: 140-280 kcal
- Nā pono hana: dumbbells
- Me ka ʻole o ka hoʻomehana, akā me kahi paʻa
I kēia hoʻoikaika kino no ke kino kiʻekiʻe he 18 mau ʻano hoʻoikaika kino ʻē aʻe, no laila ʻaʻole ʻoe e luhi. Hana ʻia kēlā me kēia hana i ka manawa 1 ma lalo o ke kumumanaʻo 45 kekona ka hana, 20 kekona ka hoʻomaha. Aia kahi hana hoʻohui o nā hui muscle, a me nā hoʻoikaika ʻana no ka hoʻoliʻiliʻi nui o nā mākala.
hoʻokō ': Kaulana Kawaihae + Pulses; Lele umauma + Pulses; Pullover + Crunch; Hale Paʻi Kiʻi Hou; Pākuʻi Tricep + Lalani Pani; ʻO Curl + Arnold Press; Kaomi o ka pahu + Bridge; Lalani ākea + Papa; Hoʻāla ʻo lateral & Ventral; Pullover ʻaoʻao; Cadence Curl; Halo Ka Manao; Apuni ka Push Up; Huki Kulou Hope; Pōʻaiapuni; ʻO Antagonistic Wide & Narrow Pulldown; Nā Tricep Dips; Walkdown + Huki.
E nānā i kēia wikiō ma YouTube
2. Hana i ke kino o luna no ka ikaika a me ka hoʻohui ʻana
- Duration: 33 mau minuke
- Ka paʻakikī: 4
- Kalepona: kcal 191-351
- Nā pono hana: dumbbells
- Me ka hoʻomehana a me ke kaʻe
I loko o kēia hoʻolālā no ke kino o luna mai Fitness Blender e loaʻa iā ʻoe he 4 puni 2 mau hoʻoikaika i kēlā me kēia puni. Hoʻomaopopo hou ʻia kēlā me kēia puni i nā 2 set. Hāʻawi ʻia ka papa kuhikuhi aʻe e hoʻopau: 45 kekona hana, 15 kekona hoʻomaha. Ma ka hopena o ka papahana liʻiliʻi Poepoe Burnout o nā hana ʻehā.
Nā Mahi: Bicep Curl, Tricep Extension, Reverse Fly, Chest Press, Overhead Press, Pullover, lateral Raise, Ventral Raise, Push Ups, Tricep Dips, Back Bow Pulls, Arm Circles.
E nānā i kēia wikiō ma YouTube
3. ʻO ka hoʻoikaika kino kino luna no nā mea kaua, nā poʻohiwi, ka umauma & kua
- Duration: 34 mau minuke
- Ka paʻakikī: 3
- Kalepona: kcal 188-347
- Nā pono hana: dumbbell, bench
- Me ka hoʻomehana a me ke kaʻe
Ma kēia hoʻolālā e ʻike ʻoe i nā hana kūikawā 24 i hana ʻia i hoʻokahi ala e like me ka hoʻolālā 45 kekona hana a me 15 kekona hoʻomaha. I ka hōʻuluʻulu, ua komo ka papahana i nā pūʻulu hoʻoikaika he 4:
- Pūʻulu 1 (pahu a me hope)
- Pūʻulu 2 (poʻohiwi a me latissimus dorsi)
- Pūʻulu 3 (biceps a me triceps)
- Pūʻulu 4 (ka rotator cuff)
E nānā i kēia wikiō ma YouTube
Inā makemake ʻoe e hana ma nā pūʻulu ʻeleu ʻē aʻe me nā mea aʻoaʻo Fitness Blender, e nānā pono:
- ʻO ka hoʻomaʻamaʻa ikaika 15 kiʻekiʻe loa me nā dumbbells no nā wāwae a me nā ʻūlū mai FitnessBlender
- ʻO nā hoʻolālā cardio 12 kiʻekiʻe mai FitnessBlender, me ke koʻikoʻi i ka ʻōpū
- ʻO ka hoʻomaʻamaʻa ikaika 9 kiʻekiʻe loa Kino Kino me nā dumbbells kino piha mai FitnessBlender